Today I want to talk about "office butts." You know what I am talking about, don't you?
If you work in an office 40 hours per week (sitting at your desk) and do not weight lifts... do you have a "flatter bottom?" Go ahead, whip your neck around, and check it out. Or go stand in front of the mirror. When was the last time you checked to see how your butt looked in an outfit? Not many people remember that they have a second half to their body- their backside!
Cardio-only people may fall under the "flat bottom" category as well. Truthfully, I like a little butt. If you are like me and find mild curves appealing, but don't have the backside you wish for... go ahead and read the rest of this article :)
Exercise advice is first, and then nutrition.
Ps- I am not going to turn your butt into something that looks like this. However, if that is your sort of thing, we need to get into olympic lifting. Come talk to me!:
But you will have a nice, shapely, lifted rear-end. Didn't you know a nice butt is the "in" thing now? Haha- I am rolling my eyes.
First thing is first- You always want to start with a warm up. Walk for 5 solid minutes at a decent pace. Afterwards, turn the incline up on your treadmill and get your heart rate up. No treadmill? Take it outside. Find a hilly street or go to a local park that has inclines. Walk for another 10 minutes. Hill walking does amazing things for the booty.
Next, you want to start with a squat (top two pics). If you are a beginner, leave the weights out. If you feel you can handle them, pick up a 15lb-er. A squat lifts everything in and up.
-Feet stand shoulder with apart- toes slightly ducked out. Core is tight. Push your butt back and sit down. All your weight is in your heels. Get that butt parallel to the ground (or below the hip crease). Chest is up and shoulders are back. Dig through the heels and push yourself to standing. Stand completely- unhinge the hips. Repeat 15 times!
A weighted donkey kick is next (bottom two pics). Again, if you are a beginner- leave the weights out. Use a 10-20lb dumbbell and place it behind your knee while in table-top position. Your core is tight and your back is flat. The leg that has the weight is going to press the foot (while the foot is flexed) straight up to ceiling. Your quad should be parallel to the ground. Return and repeat 15 times then switch legs.
Next is a deadlift (first picture). If you are new to this- pick a light weight until you have the movement down. Stand straight up, pull your shoulders back and stick your chest out. Tighten the core. While bringing your chest to the ground and pushing your butt back, hinge forward from the hips to bend over. Your arms stay straight and close to your legs. Keep pulling those shoulders back. Your back should NOT be rounded. It is best to do this in front of the mirror if you do not have someone watching you. Stand straight back up and unhinge this hips. Repeat 15 times.
Lastly, you have a weighted lunge (last two pics). Again, do not use weight if you are not familiar with the move. Split your legs apart and pretend you are standing on railroad tracks- NOT a tightrope. The dumbbell is just above your chest. With your shoulders back, core tight, slowly bring your back knee to the ground- bend your front knee as well. Your weight should be in the heel of your front foot and your back heel should be off the floor. Press through that front heel to bring yourself back to standing. Repeat 15 times on each side.
If you feel good after doing these four exercises, repeat 1-2 more times through. If you do these exercises three times in a week- never do them in consecutive days- you will see a difference in 6 weeks!
After you exercise, it is vital to refuel yourself properly. Within a half hour- chug down a protein shake or eat protein and a carbohydrate. Skip the fat for right now. Some examples:
Greek yogurt and fruit
Turkey, lettuce and tomato sandwich (no cheese or mayo)
Hummus and pita with ham roll ups
Power bar
Also, drink water!
There you have it! I wish you the best of luck while building your booty! xo
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